Virtual Pedal Hard Class - March 19

 

Subscribe to Pedal Hard - Kevin Livingston to get alerts about new videos and classes live from my Pedal Hard home HQ!

 

Workout Description:

This workout will focus on...drumroll please...Recovery. There! I said it - the word recovery. Don't shy away - we will make the best of the time and work on some rpm and even a touch of Zone 3.

Glossary of Terms:

WU= warm up

REC= recovery (Z1)
END= endurance (lower Z2)
SS= steady state (upper Z2)
MED= medium (lower Z3)
TH= threshold (Z4)

ST= strength

CD= cooldown

PU= pick-up

Workout Details

  1. Warm up

    5 min @ Z1
    Lazy start to get legs going, take your time.

  2. Warm up

    10 min @ mid to upper Z2
    80-90 rpm
    Build watts and rpm over the duration in the range given.

  3. Repeat 5 times

    1. MED

      3 min @ upper Z2 to lower Z3
      85-90 rpm
      Using this portion so legs ready for rpm drills

    2. RPM Drills

      2 min @ upper Z3
      100-105 rpm
      Work on good control of pedal stroke and sticking to watts range.

    3. REC

      2 min @ Z1
      Break from rpm and power work on lowering HR

  4. CD

    10 min @ Z2
    85-95 rpm
    Build watts and rpm over the duration in the range given.

WAys to train together

Zwift Option 

Go to zwift.com and get a trial version if you don't currently have an account

  • Download the training file and copy it into your Zwift workouts <<Numeric Zwift ID>> folder. It will then appear under your Custom Workouts in the "Training" selection when you start Zwift:

    • Mac Users go to - Finder\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

    • Windows Users go to - File Explorer\Documents\Zwift\Workouts\<<Numeric Zwift ID>> folder will be added to your custom workouts menu the next time you launch the game.

  • If you are a current coached athlete the workout appears automatically in ZWIFT under your TrainingPeaks folder under the TRAINING Option for each respective day. 

On your own Option

You can also follow along via your own zones and workout details above and use the video for coaching on interval time and for added motivation. 

QUESTIONS?

Join the discussion on our Pedal Hard Athletes Facebook Group or contact us.

 

Connect with us